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Post by intenceman on Oct 28, 2008 0:05:18 GMT -5
Looks like you're right on point, Joel! Now go win this thing!
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Post by mrky03 on Oct 28, 2008 17:00:16 GMT -5
Thanks Randy and James! I feel really good with 10 days left to go! My goal is to come in just as conditioned as last year but with more fullness. I think I'm achieving that!
incline bench press 135x10,185x6,205x4,225x1,250x6,5,5
flat dumbbell bench press 110x7,5
dips 70x7
triceps pressdowns 115x7,5
seated dumbbell tricep ex. 80x6
lying ex. 110x6
20min. treadmill, 12 degree incline, 3.5 mph. (This was hard!)
meal 1 10 egg whites/2 yolks 1 serving oatmeal
meal 2 8 oz. chicken breast 1 serving oatmeal
meal 3 8 oz. chicken breast 1 serving oatmeal
pre workout 27g whey/20g WMS/5g bcaa's/5g glutimine/5g creatine
post workout 40g whey/40g WMS/5g bcaa's/5g glutimine/5g creatine 2 rice cakes
meal 4 8 oz. tilapia oven fries
meal 5 2 oz. beef jerky 2 rice cakes
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Post by mrky03 on Oct 29, 2008 18:10:43 GMT -5
standing calf raise 345x9,9
seated calf raise 5 plates x 7,6
rotary calf press 250x9 + partials
cable crunch 115x12,11
weighted leg lifts 35x12,12
decline crunch 45x10
wrist curls 135x8,7
Short and sweet today, no cardio. I've cut it back to everyother day at this point. I may not do but one or two more sessions before the show. Body fat is really low, I pinched at 2mm at my naval today. bdwt. 194
meal 1 10 egg whites/2 yolks 1 serving oatmeal
meal 2 5 oz. ground beef green beans
meal 3 8 oz. chicken breast green beans
pre workout 27g whey/5g bcaa's/5g glutimine/5g creatine
post workout 40g whey/40g WMS/5g bcaa's/5g glutimine/5g creatine
meal 4 9 oz. tilapia green beans bunch of almonds
meal 5 protein
9 more days!
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Post by mrky03 on Oct 30, 2008 17:05:56 GMT -5
Last week of heavy training!
pulldowns 240x6,5
seated cable row (v-grip) stack (260lbs.) x 6,6
bent over rows 225x6,6
barbell curls 145x6,5
alt. dumbbell curls 65x6
hammer curls 65x5
No cardio, I'm leaning out nicely. I might not do anymore cardio before the show.
meal 1 10 egg whites/2 yolks 1 serving oatmeal
meal 2 5 oz. ground beef green beans
meal 3 12 oz. chicken breast green beans
pre workout whey/bcaa's/glutimine/creatine
post whey/WMS/bcaa's/glutimine/creatine 3 rice cakes
meal 4 8 oz. chicken breast small baked potato almonds
meal 5 protein
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Post by Roger on Oct 30, 2008 18:26:09 GMT -5
Sounds like you got it layed out perfectly Joel.
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Post by RUBICON19 on Nov 1, 2008 13:12:50 GMT -5
AWSOME! Is it possible that you will come in even better for this show?
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Post by GerryT on Nov 1, 2008 14:01:26 GMT -5
Proud of you, Joel. Rooting for you. Hope it continues to go well, brother.
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Post by mrky03 on Nov 1, 2008 17:13:59 GMT -5
Thanks for the constant support guys! I really need sometimes, you know how it is no matter how many of these shows you do you'll always be second guessing yourself!
I think I'm going to be somewhat tighter for this show I've tried not to over do the diet or cardio these last 4 weeks. I'll probably still end up weighing in a few lbs. lighter though.
I carbed up today, I'll carb deplete until Thursday and carbup starting Thursday evening. I've done that in the past and it worked well. I think if you're in shape you just need to get carbs into the muscle.
I'm really tired of dieting!! I am going to try not to go berserk after the show like I did last year though!
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Post by intenceman on Nov 1, 2008 18:25:28 GMT -5
Sounds great Joel! I bet you come in sharp as a tack!
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Post by Roger on Nov 2, 2008 9:12:42 GMT -5
Joel you will do great. As far as the cheat, give it hell Saturday night and all day Sunday you deserve it. LOL
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Post by mrky03 on Nov 3, 2008 18:53:01 GMT -5
Joel you will do great. As far as the cheat, give it hell Saturday night and all day Sunday you deserve it. LOL Thanks Roger, I've got some serious eating to get out of my system! lol
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Post by mrky03 on Nov 3, 2008 19:01:52 GMT -5
Just getting a pump this week nothing too intense.
Yesterday
standing calf raise 345x8,8
seated calf 5 plates x 6,6
leg press 400x10,490x10,580x6,670x6,850x6,6,6,6
lying leg curl 105x6,6
sldl 135x6,225x6,275x6,6
Today
incline bench press 135x10,185x6,205x4,235x6,6,6
flat dumbbell press 100x6,6
dip 70x5
triceps pressdown 70x10,85x10,115x6,6
lying ex. 110x6
seated dumbbell ex. 80x8
I'm not going to do any cardio this week. 4 days left its all diet from here out.
meal 1 10 egg whites/2 yolks 1 serving oatmeal
meal 2 6 oz. chicken breast green beans
meal 3 6 oz. chicken breast salad
pre workout 27g whey/creatine/bcaas/glutimine
post 40g whey/40g WMS/bcaa's/glutimine/creatine
meal 4 12 oz. tilapia/7 oz. sweet potato
meal 5 protein
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Post by fit on Nov 3, 2008 19:44:25 GMT -5
How's it feeling, boss??
I bet you're about ready to eat nails!
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Post by mrky03 on Nov 4, 2008 17:49:10 GMT -5
How's it feeling, boss?? I bet you're about ready to eat nails! Haha, its not as bad as all that Chris, I've done this so many times now its almost automatic! I don't really get nervous anymore I just try to bring the best package that I can to the stage. I've done a pretty good job of maintaining my weight from the first show. I'll probably come in a couple of pounds lighter. I weighed 194 at the gym today. I weighed in at 193 at my last show. I want to get a little dryer this time, I have a plan for that I'll let everyone know how well it works! It is a little unusual. Hint.....beef and grapefruit......
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Post by RUBICON19 on Nov 5, 2008 13:01:49 GMT -5
NICE!
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Post by mrky03 on Nov 6, 2008 21:06:57 GMT -5
Just finished putting on a couple of coats of spray tan. I'm using Dream Tan sunless tanner for a base this time and regular Dream Tan over the top of it. I think its going to look good.
I'm trying something totally different this time today was the first day. Its working really well. I'm vascular as heck and getting dryer and more muscular as the day wears on.
meal 1 8 oz. 92% lean beef 1/2 grapefruit
meal 2 8 oz. 92% lean beef 1/2 grapefruit
meal 3 8 oz. 92% lean beef 1/2 grapefruit
meal 4 8 oz. 92% lean beef 1/2 grapefruit
meal 5 8 oz. 92% lean beef 1/2 grapefruit
meal 6 8 oz. 92% lean beef 1/2 grapefruit
I'll do the same thing tomorrow except I'll have some sweet potatoes with my last meal.
I got this from the Beverly International website. I remembered Roger having people do it years ago but I'd never tried it. So far I'm impressed! Don't ask me how it works though. I think it must have to do with the fat calories. I will have eaten 3 lbs. of beef today and lost about 3 lbs. except I look fuller and more vascular!
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Post by RUBICON19 on Nov 6, 2008 21:14:45 GMT -5
Kinda like what I do... Good stuff. Hoep it works out well!
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Post by Roger on Nov 7, 2008 8:06:25 GMT -5
Getting close now Joel. Interesting on the beef and grapefruit. I am pretty sure Old Navy did something close to this his last show. Best of luck to you my friend. Have a blast!!!!!!!!!!
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Post by mrky03 on Nov 7, 2008 9:00:57 GMT -5
Thanks guys! I'm feeling pretty stoked right now.
This Dream Tan really got dark over night. A couple more coats and I might not need to use the bronzing cream.
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Post by Intensity on Nov 7, 2008 12:07:44 GMT -5
It's been a long journey but here is the moment you've been waiting for... The Novembre 8th contest... ENJOY Joel!
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